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Training Log Archive: GaryHouse

In the 7 days ending Feb 17:

activity # timemileskm+m
  trail running 7 6:08:00 28.9(12:44) 46.51(7:55) 1085
  road running2 3:15:00 28.6(6:49) 46.03(4:14) 303
  Total9 9:23:00 57.5(9:47) 92.54(6:05) 1388

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Saturday Feb 17 #

Note
(rest day)

Should have been 50' + Strideouts but again not feeling great so opted for a 90 minute walk with the dog instead.

Felt fine in the afternoon but played it safe for last longish run on Sunday

Friday Feb 16 #

10 AM

road running (Fartlek ) 1:05:00 [3] 8.6 mi (7:34 / mi) +185m 7:05 / mi
shoes: Adidas Boston

Fartek 12 X @ MP.

Felt a little under the weather.......hardly worth mentioning but I just did it all by feel using the timer, felt good doing it that way and even ad some sunshine to run with.

Chose a route near me that is pretty flat, few short bumps but felt good.

I did wear summer socks for the first time this year and quickly realised my shoes needed re- lacing which was good because it would have been an issue of 26 miles...not that you needed to know that.

Thursday Feb 15 #

6 PM

trail running (easy/regen) 1:00:00 [2] 4.5 mi (13:20 / mi) +50m 12:53 / mi
shoes: Salomon SLAB Sense

Easy coaching - no issues

Wednesday Feb 14 #

9 AM

trail running (easy) 1:03:00 [2] 7.0 mi (9:00 / mi) +375m 7:43 / mi
shoes: Salomon SLAB Sense

Easy hour around the Llandegla trails due to ice all over the roads again....some fresh snow and slippy parts but safer than anywhere else by me....

Felt fine, will do the Fartlek Friday, plenty of time then.
6 PM

trail running (work/regen) 45:00 [1] 2.4 mi (18:45 / mi) +175m 15:17 / mi
shoes: Altra Lone Peak

Easy coaching session - hill reps...I walked most of the reps.

Tuesday Feb 13 #

8 AM

trail running (easy/regen) 45:00 [1] 3.5 mi (12:51 / mi)
shoes: vivo primus trail

Easy run with th dog on the fields - didn't wear a watch so distance an estimate but will be pretty accurate.
6 PM

trail running (easy) 35:00 [1] 3.3 mi (10:36 / mi) +150m 9:18 / mi
shoes: Salomon SLAB Sense

Easy with the dog on the quarry behind the house.

Legs feel OK. no soreness.

Monday Feb 12 #

11 AM

trail running (work/easy) 1:00:00 [1] 3.9 mi (15:23 / mi) +300m 12:25 / mi
shoes: Innov8 X Talon 200

Easy coaching, long hill reps. tired legs from the knees down but felt good afterwards for it.

no issues or niggles.
6 PM

trail running (work/regen) 1:00:00 [1] 4.3 mi (13:57 / mi) +35m 13:37 / mi
shoes: vivo primus trail

easy group run and drills - very cold so kept everyone moving.

Still tired but no issues

Sunday Feb 11 #

9 AM

road running (long run) 2:10:00 [4] 20.0 mi (6:30 / mi) +118m 6:23 / mi
shoes: Adidas Boston

Specific Endurance: 32km @ 6'30''/mile Pace

Still had some aching hamstrings/glutes yesterday if I am honest form the bloody Kettlebell session. Won't be doing split squats and lunges before the marathon!

I can't really do these runs on a Saturday with work etc early in the morning.

Good night routine, morning routine but waited a little longer than i wanted because it was snowing again.

The run started off freezing but soon warmed up, very blustery for sections, some rain, sleet, sunshine.....typical February in N.Wales.

Felt pretty good at 6:30 pace and the first hour went without issue, it was my legs that started to tire before fitness this time with the doms from the other day coming in sooner rather than later which just meant I had to concentrate A LOT in the last 30 minutes.

Maybe I am over analysing but it felt like my stride just wasn't that smooth with knee lift etc but that was OK, I knew I could finish the run at the same pace but just had to work pretty hard.

Happy now that even if the marathon goes completely wrong I am confident that we have made good progress.

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